Blue cheese pasta

Serves 4 : Very easy : Quick

Ingredients
240gms linguine

400gm broccoli florets
3 leeks, sliced

2 cups/500ml fat free milk
I Tblsp cornflour (maizena)
45gm Danish blue cheese
100gm fat free plain yoghurt

Method
Precook the broccoli and leeks until just tender (or use frozen that you have thawed).

Cook the linguine in a large pan with plenty of lightly salted boiling water until al dente.
(If you’re using frozen veg, add them to the pasta for the last 5 minutes to heat through.)
Drain and keep warm.

Mix the cornflour into the milk and pour into the pan.
Bring to the boil, stirring all the time.
Add the cheese and yoghurt and continue stirring over a low heat until the cheese melts.
Tip the pasta and veg into the sauce and turn and stir well to combine.

Serve with grated parmesan, if desired.
This recipe needs no additional salt – the blue cheese is already salty enough.

Haloumi stack

Serves 4 : Very easy : Quick

Ingredients
200gm haloumi, sliced

100ml fat free plain yoghurt
2 tsp harrief (chilli) paste

200gm whole wheat couscous
1 tsp vegetable stock powder

Grated rind and juice of 1 lemon
4 Tblsp Colman’s Classic mint sauce
1 x 400gm tin chickpeas, rinsed and drained
½ cucumber, halved and thinly sliced
200gm cherry tomatoes, quartered
1 red onion, chopped

Method
Dry fry the haloumi slices in a small pan until golden.
Drain on absorbent kitchen paper.

Combine the yoghurt and chilli paste and divide between 4 sauce bowls.

Measure the couscous and stock powder into a large bowl.
Add 200ml boiling water and stir.
Cover with a plate or clingfilm and stand for 10 minutes.
Fluff up the grains with a fork.

Now add all the remaining ingredients to the couscous and turn well to combine.

Pile the couscous salad onto 4 dinner plates and top each pile with haloumi slices.
Serve with the yoghurt dressing.
Haloumi is high in saturated fats. To halve the calories of this meal, skip the cheese!
You could substitute tofu slices instead.

Sweetcorn fritters

Serves 4 : Very easy : Quick

Ingredients
40gm polenta or mealie meal
30gm whole wheat flour (‘Nutty wheat’)
1 flat tsp baking powder
3 large eggs, beaten
100ml fat free natural yoghurt
1 x 340gm can sweet corn kernels, rinsed and drained
6 spring onions, finely chopped
½ tsp harrief (chilli) paste

1 Tblsp vegetable oil

Method
Measure the polenta, flour and baking powder into a bowl.
Make a well in the centre and pour in the eggs.
Beat well.

Now add the remaining ingredients (except the oil), and stir well to combine.

Spray a large frying pan with non-stick cooking spray and add the measured oil.
When the pan is hot drop in spoonfuls of the fritter mixture.
Cook for about 4 minutes each side.
Keep warm in a clean tea cloth.

Serve with a fresh mixed salad, sliced avocado and sweet chilli sauce or chutney.


WARNING: These will disappear faster than you can make them!


 

Feta couscous patties

Serves 4 : Very easy : Quick

Ingredients
200gm couscous
200ml hot vegetable stock

1 Tblsp fresh chopped parsley
1 egg, beaten
45ml natural fat free yoghurt
80gm fat reduced feta cheese, crumbled
1 large tomato, deseeded and chopped
4 spring onions, finely chopped

1 Tblsp vegetable oil

Method
Measure the couscous into a bowl.
Pour over the stock.
Cover with a plate or cling film.
Stand for 5 minutes.

Fluff up the couscous with a fork.
Now add all the remaining ingredients, except the oil.
Stir until everything is nicely combined.

Wet your hands, and then shape the mixture into 8 patties.

Heat the oil in a large frying pan.
Fry the patties for about 5 minutes each side.

Serve the patties, 2 per person, with a crispy fresh salad and some chutney.


I’ve used chopped parsley, but any soft fresh herbs would be good – basil or mint immediately spring to mind, because their flavours go so well with tomatoes.

Skinny asparagus pasta

Serves 4 : Very easy : Quick

Ingredients
240gm ‘angel hair’ pasta

1 onion, chopped
250ml strong chicken stock
200gm fresh green asparagus pieces
300gm cherry tomatoes, halved
2-3 Tblsp fresh chopped parsley
2-3 Tblsp fresh chopped mint
1 clove garlic, crushed

Green salad, to serve

Method
Cook the pasta in plenty of lightly salted boiling water for 10 minutes, or until al dente.
When cooked, drain and keep warm.

Spray a pan with non-stick cooking spray and dry fry the garlic and onion until it softens.
Add the tomatoes and continue cooking until they start to go pulpy.
Now add the stock, asparagus, parsley and mint.
Simmer for 5 minutes.

Pour the sauce over the pasta and lift the pasta through the sauce to combine.

Serve with a fresh green salad on the side.

Vegetable and lentil curry

Serves 4 : Very easy : Quick

Ingredients
1 onion, chopped
1 – 2 Tblsp Patak’s tikka masala curry paste
1 head cauliflower, broken into florets
1 green pepper, sliced
1 small butternut, cubed
2 large carrots, sliced
1 cup of dried lentils
500ml vegetable stock
1 x 400gm tin chopped tomatoes
4 Tblsp chopped coriander

240gm rice

Method
Cook the rice in lightly salted boiling water .
Drain and keep warm.

Spray a pan with non-stick cooking spray.
Dry fry the onion until it starts to soften.
Add the tikka masala paste along with the cauli, green pepper, butternut and carrots.
Give everything a good stir to distribute the curry paste.

Next, add the lentils, stock and tinned tomatoes.
Cover and simmer for 20 minutes, or until the lentils are soft.

Stir ½ the coriander through the curry.

Serve the curry, garnished with the remaining coriander, alongside the rice.

Bistro salad

Serves 4 : Very easy : Quick

Ingredients
200gm pillow pack spinach, rocket & watercress
50gm mange tout, sliced lengthways
1 yellow bell pepper, thinly sliced
12 red cherry tomatoes, halved
12 yellow cherry tomatoes, halved
8 baby corn cobs, quartered
4 eggs, hard boiled, shelled & halved
30gm croutons
80gm Danish blue cheese, crumbled

1 Tblsp each of Dijon mustard, olive oil and lemon juice
2 Tblsp each of Helman’s low-fat mayo and fat free natural yoghurt

Method
Spray a frying pan with non-stick cooking spray.
Dry fry the bacon bits until crispy.
Drain on kitchen paper.

Make a dressing by combining the mustard, oil, lemon, mayo and yoghurt.
This is a very sharp dressing, but it goes really well with the salad.

Tear the salad leaves into a bowl.
Arrange the other ingredients, in layers, finishing with the eggs, croutons, cheese and bacon.

Serve the salad with the dressing and plain boiled baby potatoes or crusty bread.

Mozzarella pasta salad

Serves 4 : Very easy : Quick

Ingredients
240gm small pasta shells
160gm low fat mozzarella, cut or torn in chunks.
12 red cherry tomatoes, sliced
12 yellow cherry tomatoes, sliced
50gm wild rocket, torn

For the pesto:
20gm basil (leaves and stalks)
2 Tblsp olive oil
1 Tblsp balsamic vinegar
1 Tblsp water
20gm pecorino cheese
1 clove garlic
30gm pine nuts

Method
To make the pesto:
Place all the ingredients in a food processor and blitz to a paste.

Cook the pasta in lightly salted boiling water until al dente.
Cool under cold running water.
Drain well.

In a large bowl, stir the pesto through the pasta until the shells are coated.
Add the mozzarella, tomatoes and rocket and toss well.

Serve with crusty bread if desired.
I’ve used pecorino cheese because it was what I had – you could use parmesan instead. Pecorino has a similar flavour but costs less than parmesan.

Mixed bean tagine

Serves 4 : Very easy : Quick

Ingredients
2 red onions, sliced
1 heaped tsp each: coriander, cumin and cinnamon
1 medium butternut, cut in chunks
250gm courgettes, sliced thickly on the diagonal
1 x 400gm whole peeled tomatoes, sliced
100gm seedless raisins
400ml vegetable stock
1 x 400gm can mixed beans
200gm frozen peas
4 Tblsp chopped mint
240gm rice
1 tsp tumeric

Method
Cook the rice with the tumeric in lightly salted boiling water.
Once cooked, drained and keep warm.

Spray a large pan with non-stick cooking spray.
Gently dry fry the onions until soft
Add the butternut, courgettes, stock, raisins and tinned tomatoes.
Cover and simmer for 10 minutes.

Tip in the mixed beans and frozen peas.
Simmer for a final 5 minutes.

Serve the tagine with the rice, garnished with freshly chopped mint.

 

Spicy butternut pasta

Serves 4 : Very easy : Quick

Ingredients
1 Tblsp vegetable oil
1 red onion, chopped
1 large butternut, cut in chunks
1 Tblsp brown sugar
1 Tblsp Patak’s Rogan Josh curry paste

1 sm. can ‘lite’ evaporated milk
1 Tblsp Patak’s lime pickle
1 – 2 tsp grated ginger

2 Tblsp chopped coriander

240gm spaghetti

Method

Fry the onion in the oil until it softens.
Add the brown sugar and curry paste and stir for 2 minutes.
Now add the butternut, the evaporated milk, lime pickle and ginger.
Give everything a good stir.
Simmer for 20 minutes until the butternut is soft but still firm.

Meanwhile cook the spaghetti in lightly salted boiling water until al dente.
Drain well.

Divide the spaghetti between 4 warmed pasta bowls.
Top with the spicy butternut and garnish with freshly chopped coriander.

Jambo veg

Serves 4 : Very easy : Quickish

Ingredients
2 red onions, chopped
2 cloves garlic, crushed
6 spring onions, sliced
½ red pepper, chopped
½ yellow pepper, chopped
3 parsnips, sliced
6 courgettes, sliced
10 baby sweetcorn, sliced
240gm rice
50gm lentils
4 large tomatoes, chopped
1 Tblsp tomato paste
750ml vegetable stock
1 tsp each dried thyme and oregano
½ tsp cayenne pepper
12 black olives, pitted and sliced

Method
Spray a large pan with non-stick cooking spray.
Stir fry the onions, spring onions and peppers for about 10 minutes.
Add the garlic, cayenne, oregano and thyme.

Add the rice, lentils, tomatoes and tomato paste and stir well.
Pour in the stock and bring to a boil.
Reduce heat and simmer for 20 minutes, covered.

Add the baby corn, parsnips, courgettes and olives.
Simmer for another 5 minutes until the rice and lentils are cooked.

Serve on warmed plates.


You may need more stock, but don’t add too much or everything will go soggy.
Sweet chilli sauce goes well with this dish.

Polenta cake with salsa

Serves 4 : Very easy : Quick but needs extra time for cooling

Ingredients
4 cups vegetable stock
1 ½ cups polenta
4 Tblsp chopped basil

Salsa: combine these ingredients
500gm cherry tomatoes, quartered
1 small avocado, cubed
1 small tin sweetcorn kernels
1 small red onion, chopped
2 Tblsp chopped coriander
2 Tblsp thick mint sauce
60ml lemon juice

Method

Bring the veg stock to a boil
Mix the polenta to a thin paste with extra water.
Pour the polenta paste into the stock while stirring continuously.
Add the basil and stir well.
Cook for 5 minutes.
Spray a shallow, wide pyrex dish with non-stick cooking spray.
Put the cooked polenta into the pyrex dish and spread it evenly.
Leave to cool.

Once cool, turn the polenta out onto a board.
Cut into squares, or use a cookie cutter, and spray with cooking spray.

Spray a ridged pan with non-stick cooking spray.
Dry fry the polenta cakes for about 5 minutes per side.
They should be lightly browned and crispy on the outside.

Serve the polenta cakes with the salsa and a fresh green salad.

Spinach and beans

Serves 4 : Very easy : Quick

Ingredients
1 onion, chopped
1 clove garlic, crushed
½ tsp ground cumin
1 tsp paprika
±400gm tin cannellini beans, rinsed and drained
1 slice bread, crumbed
4 tomatoes, seeded and chopped
45ml water
30gm small seedless raisins
500gm baby spinach
2 Tblsp pumpkin seeds
4 herb muffins

Method
Spray a large lidded frying pan with non-stick cooking spray.
Gently dry fry the onions and garlic until the onion softens.
Add the cumin and paprika and fry until fragrant.

Stir in the beans, tomatoes, raisins and bread crumbs.
Add the water.
Pile the spinach on top, cover with a lid and simmer until the spinach has wilted.
Fold the spinach through the bean mixture.

Divide between 4 warmed bowls and top with the pumpkin seeda.
Serve with herby muffins.

Spicy veg

Serves 4 : Very easy : Quick

Ingredients
1 tsp oil
1 onion, finely chopped
2 cloves garlic, crushed
½ tsp ground turmeric
½ tsp cayenne pepper
1 tsp ground coriander
1 tsp ground cumin
1 Tblsp tomato paste
1 cup veg stock
300gm cauliflower florets
300gm carrots, thick julienne
200gm courgettes, sliced
1 yellow pepper. sliced
4 tomatoes , chopped
1 x 400gm butter beans, rinsed and drained
3 Tblsp chopped coriander

Method
Fry the onion and garlic in the oil until the onion softens.
Add the spices and tomato paste and cook for 2 minutes until fragrant.
Tip in the carrots, cauli and pepper.
Stir well to coat in the spices.
Pour in the stock.
Simmer, covered, for 10 minutes.

Now add the courgettes, tomatoes and butter beans and simmer for another 10 minutes.
Stir through the chopped coriander.

Serve garnished with coriander sprigs.

You can use any beans in this recipe – cannellini beans, chickpeas.
I served mine with warmed naan breads, but you could use rice, quinoa or couscous.

 

Tomato and mushroom penne

Serves 4 : Very easy : Quick

Ingredients
1 x 400gm tin chopped tomato and onion
250gm button mushrooms, sliced
1 – 2 Tblsp sweet chilli sauce (optional)
2 Tblsp finely chopped basil

320gm penne pasta

Method
Cook the pasta in plenty of lightly salted boiling water until al dente.
Drain and keep warm.

Place the tomato/onion mix in a small pan.
Add the sliced mushrooms and simmer, uncovered, for about 20 minutes.
Stir the basil and sweet chilli sauce through the tomatoes and mushrooms.

Toss the pasta and sauce together.

Serve with plenty of fresh salad and grated parmesan if desired.

This is another very quick, very easy emergency meal, requiring minimal attention.

All-in-one salad meal

Serves 4 : Very easy : Quick

Ingredients
3 large handfuls mixed salad leaves
2 handfuls watercress & rocket
12 cherry tomatoes, halved
5cm cucumber, sliced
1 yellow pepper, cut in strips
6 white mushrooms, sliced
12 green olives
Small handful croutons
±40gm low fat feta cheese, crumbled
2 Tblsp pumpkin seeds
2 Tblsp sunflower seeds
2 Tblsp broken cashew nuts
2 Tblsp slivered almonds

Method

Arrange everything in layers, using a large, wide bowl.

Serve with a simple dressing of balsamic vinegar and olive oil, or a low fat commercial salad dressing, and crusty bread or rolls.

Mini falafels

Serves 4 : Very easy : Quick

Ingredients
1 x 400gm can chickpeas, rinsed and drained
1 garlic clove, crushed
2 Tblsp fresh chopped parsley
1 tsp ground coriander
1 tsp ground cumin
1 tsp chilli paste
2 Tblsp plain flour

2 large tomatoes, diced
1 small onion, diced
1 avocado, chopped
100gm baby spinach
4 sweetcorn cobs

Method
Combine the chickpeas, garlic, parsley, spices and flour.
Blitz with a hand blender or food processor.
Take dessertspoons full of the paste, and shape into patties. (about 20)

Make the salsa by combining the tomato, onion and avo.
(Dress the salsa with 1 Tblsp each of balsamic vinegar and olive oil, if you like.)
Boil, steam or microwave the sweetcorn in lightly salted boiling water.
Drain and keep warm.

Spray a large frying pan with non-stick cooking spray.
Dry fry the falafels until lightly browned and heated through.

Serve the falafels with the sweetcorn, raw baby spinach and salsa.


Sweet chilli sauce is good with this, for dipping.

Stuffed aubergines

Serves 4 : Very easy : Quickish

Ingredients
2 large aubergines
180gm potatoes
150gm chickpeas
1 onion, chopped
1-2 cloves garlic, crushed
¼ cup fat free milk
Pinch paprika

2 Tblsp fresh breadcrumbs
30gm grated parmesan

Method
Boil the aubergines, in their skins, in plenty of water, for 5 minutes.
Remove from the pan and set aside to cool slightly.
Add the potatoes to the pan and cook for 10 minutes.
Throw in the chickpeas and continue cooking for another 5 – 10 minutes or until the potatoes are well cooked.
Drain and mash roughly.

Slice the aubergines in half lengthways.
Scoop out the flesh, leaving a shell about ½ - 1 cm thick.
Chop the scooped out flesh coarsely.

Heat the oven to 200ºC.

Spray a pan with non-stick cooking spray.
Dry fry the onion and garlic until the onion softens.
Add the chopped aubergine flesh and continue cooking for about 10 minutes.
Add this mixture to the mash, along with the milk, paprika and half the parmesan.

Arrange the aubergine halves in an oven-proof dish in a single layer.
Spoon the mash mixture into the aubergine shells.
Scatter the breadcrumbs and remaining parmesan over the top.
Bake for 30 minutes or until the top begins to brown

Serve one half-shell per person with a green salad on the side.

Western curry

Serves 4 : Very easy : Quick

Ingredients
6 eggs, hard boiled and shelled
400gm new potatoes cut in medium pieces
1 tsp ea. coriander seeds and cumin seeds
4 cardamom pods
½ tsp ea. ground turmeric and ground ginger
1 tsp chilli paste
2 garlic cloves, crushed
2 onions, chopped
2 sticks celery, sliced
150gm green beans, chopped
3 Tblsp tomato paste
250ml fat free yoghurt

Method
Cook the potato and green bean pieces in boiling water for about 10 minutes.
Drain and set aside.

Grind all the spices together in a pestle.
Spray a pan with non-stick cooking spray.
Dry fry the onion, garlic and celery until they start to soften.
Add the spices and fry for another minute or two.
Now add the chilli paste, tomato paste, the potatoes and green beans.
Allow everything to heat through for a few minutes.
Quarter the hard boiled eggs and gently fold through.

Remove the pan from the heat before stirring in the yoghurt.

Serve with sambaals of chopped tomato and onion, slices of mango or lemon and chutney.

Carrot patties

Serves 4 : Very easy : Quickish

Ingredients
750gm carrots, grated
1 ±400gm can chickpeas, rinsed and drained
1 onion, quartered
2 Tblsp peanut butter
1 tsp ground cumin
1 egg
3 Tblsp sesame seeds
±80gm dry breadcrumbs

Grated rind from 1 lemon
1 Tblsp lemon juice
3 Tblsp low fat mayo

4 wholewheat rolls

Method
Beat the mayo, lemon juice and rind together.
Set aside.

Put half the grated carrot, the onion, chickpeas, peanut butter, egg and cumin into a food processor.
Blitz to a thick paste.
Stir in the remaining grated carrot and the sesame seeds.
Shape the mixture into 8 patties and coat with the breadcrumbs.

Spray a large frying pan with non-stick cooking spray.
Cook the patties for 5 minutes each side.

Serve 2 patties per person with a wholewheat roll, the lemon mayo and mixed salads.
 

Fast food fix

Serves 4 : Very easy : Quick

Ingredients
240gm rice

1 egg, beaten
1 garlic clove, crushed
1 tsp grated ginger
150gm mushrooms
2 courgettes, julienne
½ red pepper, cut in strips
200gm spinach, roughly chopped
150gm frozen peas
1 Tblsp soy sauce

Method
Cook the rice in lightly salted boiling water until tender.
Drain well and keep warm.

Spray a wok or large frying pan with non-stick cooking spray.
Pour the beaten egg into the wok and allow to set.
Turn out the omelette, roll it up and slice into strips.

Heat the wok.
Dry fry the garlic and ginger, the mushrooms, courgettes and red pepper.
Add 1-2 Tblsps of water.
Stir fry for about 5 minutes, until the courgettes begin to soften.
Tip in the cooked rice and the frozen peas and mix well.
Pile the spinach on top, cover with a plate or lid, and steam for a further 5 minutes.
Fold the spinach through the rice and sprinkle over the soy sauce.
Fold in the sliced omelette.

Serve with extra soy or teriyaki sauce to taste.

Good pizza crust

Serves 4-6 : Very easy : Takes longer because of rising time

Ingredients
3 tsp instant dried yeast
½ tsp sugar
80ml warm water
2 cups plain white flour
1 cup nutty wheat flour
½ tsp salt
1 cup warm water
Toppings of your choice. I used:
1 large onion, sliced
2 x 400gm whole peeled tomatoes, drained
2 Tblsp chopped basil
2 Tblsp balsamic vinegar
1 red or yellow pepper, deseeded and cut in strips
150gm low fat mozzarella cheese

Method
Place the yeast, sugar and 80ml warm water in a small jug.
Allow to stand for about 10 minutes while you:

Sieve the flours and salt into a bowl.
Add the cup of warm water and the yeast mix.
Mix well with the dough hooks on your hand beater.
Knead lightly and set in a warm place to rise for an hour or so.

Chopped the drained tomatoes and place in a saucepan with the basil and vinegar.
Simmer for about 10 minutes to allow the juices to reduce.

Heat the oven to 220ºC.
Spray 2 x 25cm pizza pans with non stick cooking spray.
Knock down the dough and knead briefly.
Roll out the dough or use your hands to press it into the pans.
Spread with the tomato mix.
Scatter the onion and pepper slices over.
Cut, tear or grate the cheese and place on the top of each pizza.

Bake for 25 – 30 minutes and serve with a salad on the side.

This is great a pizza crust. If you use lots of tomato, as I do, you may need to cook it an extra 5-10 mins. I have yet to find a restaurant or pizza place that uses enough tomato for my tastes. I even put extra halved cocktail tomatoes on mine.

Veg moussaka

Serves 4 : Very easy : Quick

Ingredients
500gm aubergine, peeled and thickly sliced
200gm mixed cauli and broccoli florets
150gm green beans, chopped
2 carrots, chopped
400gm can chopped tomatoes
1 tsp dried oregano

500ml fat free milk
2 Tblsp grated parmesan
2 Tblsp corn flour

Method
Heat oven to 200ºC.

Boil, steam or microwave the aubergine slices until they are almost transparent.

Combine the remaining vegetables with the tinned tomatoes.
Cook, uncovered, over a medium heat until the tomato juice is reduced by about half and the vegetables are almost cooked, but still crunchy.

Make a cheese sauce with the milk, corn flour and half the cheese.

Spray 4 individual baking dishes (500ml capacity) with non-stick cooking spray.
Spoon the tomato vegetables into the dishes.
Lay aubergine slices down the centre of each dish.
Top with the cheese sauce.
Sprinkle with the remaining parmesan.
Bake at 200ºC for 15 – 20 minutes until lightly browned.

Garnish with chopped parsley, if desired.

Crustless quiche

Serves 4 : Very easy : Quick

Ingredients
2 cloves garlic, crushed
2 leeks, sliced
150gm button mushrooms, sliced
150gm baby spinach, coarsely chopped
6 eggs
125ml fat free milk
60gm grated fat reduced cheese

Crusty bread to serve

Method
Heat the oven 160ºC.

Spray a frying pan with non-stick cooking spray.
Dry fry the leeks and garlic until the leeks start to soften.
Add the mushrooms and stir fry for 5 minutes more.
Pile the spinach into the pan, cover with a lid and allow the spinach to wilt.

Beat the eggs, cheese and milk together.
Spray an oven-proof pie dish with non-stick cooking spray.
Tip the vegetables into the prepared pie dish.
Pour over the beaten eggs.

Bake at 160ºC for 25 – 30 minutes, turning on the grill for the last 5 minutes so that the top browns.

Serve with a fresh mixed salad and some crusty bread.

Cauli, rice and lentils

Serves 4 : Very easy : Quick

Ingredients
1 onion, chopped
2 large carrots, chopped
60gm red lentils
240gm rice
3 Tblsp Patak’s Korma paste
4 cups of veg stock
1 head of cauliflower, broken into florets
150gm frozen peas

2 Tblsp roasted cashew nuts
4 Tblsp natural fat free yoghurt
4 Tblsp mango chutney

Method
Spray a saucepan with non-stick cooking spray.
Dry fry the onion and carrots for about 5 minutes.
Stir in the rice and lentils.
Add the korma paste and vegetable stock.
Simmer, covered, for 10 minutes.

Stir through the cauliflower florets and cook for a further 10 minutes until the rice and lentils are tender.
Add the frozen peas for the last 5 minutes.

Serve with the cashew nuts sprinkled on top, and the yoghurt and chutney on the side.

Garbanzo pasta

Serves 4 : Very easy : Quick

Ingredients
300gm pasta twirls
1 onion, chopped
1 red pepper, sliced
±400gm can chopped tomatoes
±400gm can garbanzo beans (chick peas)
100ml dry red wine (optional)
1 tsp oregano
2 Tblsp capers, rinsed, drained and chopped
Freshly ground black pepper

A few shredded basil leaves

Method
Cook the pasta in lightly salted boiling water until al dente.
Drain and keep warm.

Spray a saucepan with non-stick cooking spray.
Dry fry the onion and pepper for about 5 minutes until they start to soften.
Add the tinned tomatoes and the garbanzo beans including their liquid.
Stir through the red wine, oregano and capers, and a good grind of black pepper.
Simmer for about 10 minutes.

Tip the drained pasta into the pan with the sauce and combine well.
Garnish with shredded basil leaves.

Serve with a rocket and watercress salad if desired.

Vegetable platter

Serves 4 : Very easy : Quick

Ingredients
480gm new potatoes
400gm green beans
4 large carrots, julienne
400gm tenderstem broccoli
400gm butternut, sliced
250gm green asparagus spears
250gm large button mushrooms

160gm cheddar cheese, grated

Method
Steam, boil or microwave all the vegetables until they are tender, but still have some crispness left.

Arrange on dinner plates and sprinkle with grated cheese.

Sometimes it’s nice to have a plate of just veg. Don’t be limited by the vegetables I have listed – use any of your favourite vegetables, just include a good range of colour.

Mac cheese deluxe

Serves 4 : Very easy : Quickish

Ingredients
320gm quill pasta or macaroni
2 carrots, chopped
2-3 courgettes, chopped
200gm green beans, chopped
200gm broccoli, stems chopped

200ml fat free milk
1 heaped Tblsp corn flour
400gm can chopped tomatoes
120gm fat reduced cheese, grated
50gm parmesan, coarsely grated
2 Tblsp fresh bread crumbs

Method
Put the pasta and carrots on to cook in plenty of lightly salted boiling water.
After 10 minutes add the rest of the vegetables.
Once the pasta is al dente, drain well and keep warm.

Heat the grill to 250ºC.

Make a white sauce with the milk and corn flour (add a little Dijon mustard, if you like).
Stir through the chopped tomatoes (I puréed mine).
Tip in the grated fat reduced cheese and stir until it melts.
Add back the pasta and veg.
Stir well to combine.

Pile the pasta into an oven-proof dish.
Scatter the breadcrumbs and parmesan over the top.

Place the dish under the grill for about 5 minutes until the parmesan starts to bubble.

I always feel that macaroni cheese needs tomato sauce but the addition of the chopped or puréed tomatoes makes up for no ketchup.

Pasta ai funghi

Serves 4 : Very easy : Quick

Ingredients
1 large onion, chopped
2 cloves garlic, crushed
500gm button mushrooms, sliced
400gm can chopped tomatoes with basil & oregano
A few fresh basil leaves, chopped
4 Tblsp grated parmesan

240gm pasta twirls

Method
Cook the pasta in plenty of lightly salted boiling water until al dente.
Drain and keep warm.

Spray a pan with non-stick cooking spray.
Dry fry the onion until it softens and starts to brown.
Add the garlic and mushrooms, cook for 5 minutes more, stirring occasionally.
Tip in the tomatoes.
Cover and simmer for 15 minutes.

Serve the ‘ai funghi’ over the pasta, scattered with the chopped basil and cheese, with a salad on the side.

Baked bubble and squeak

Serves 4 : Very easy : Quick

Ingredients
300gm mashing potatoes
250gm butternut

1 onion, chopped
2 carrots, chopped
1 cup frozen peas
1 cup cabbage, shredded
2 Tblsp fresh chopped parsley

70gm pistachio nuts, shelled and chopped
70gm strong cheese, grated

1 head broccoli, broken into florets

Method
Heat the oven to 220ºC.

Peel and chop the potatoes and butternut.
Cook these together in lightly salted boiling water.
Once cooked, drain well and mash.
Set aside.

Boil, steam or microwave the onion, carrots, peas and cabbage.
Once these are tender, drain well and mix into the mash, along with the parsley.
(This mixture needs to be fairly dry. If it looks wet, mix in 50gm fresh breadcrumbs.)

Spray an baking pan with non-stick cooking spray.
(Using a baking tin, rather than an oven-proof dish, helps the bottom to brown.)
Pile the mash into the pan and smooth out the top.
Sprinkle the nuts and cheese on top.
Bake at 220ºC for 20 – 25 minutes until the top is nicely browned.

Boil, microwave or steam the broccoli.

Slice the bubble and squeak into 4 and serve with the broccoli.

Mushroom and chickpea patties

Serves 4 : Very easy : Quickish

Ingredients
250gm black mushrooms, chopped
2 garlic cloves, crushed
1 onion, finely chopped
1 Tblsp mild curry paste
400gm tin chickpeas, rinsed, drained and crushed
Juice and grated rind of 1 lemon
1 small egg, beaten
½ cup fat free natural yoghurt
½ tsp ground cumin

Method
Mix the yoghurt, lemon juice and cumin together and set aside.

Spray a large frying pan with non-stick cooking spray.
Dry fry the onions until they start to soften.
Add the garlic and curry paste and stir well.
Tip in the mushrooms and continue cooking until the mixture looks dry.

Combine the mushrooms with the crushed chickpeas adding the lemon rind.
Add the beaten egg a little at a time until the mixture holds its shape.
Form into 8 patties. (If you have time, rest the patties in the fridge for 30 mins.)

Fry the patties in a little oil until they are browned and heated through.

Serve the patties, 2 per person, on toasted whole wheat rolls if desired.
(Use the yoghurt dressing as a spread)
Accompany with a fresh salad.
 

Courgelloni

Serves 4 : Very easy : Fairly quick

Ingredients
20 cannelloni tubes
1 onion, finely chopped
2 garlic cloves, crushed
4 courgettes, grated
±200gm butternut, grated
250gm ricotta cheese
Grated rind of 1 lemon
700gm tomato pasta sauce

Rocket salad leaves

Method
Heat the oven to 200ºC.

Spray a pan with non-stick cooking spray.
Dry fry the onion and garlic until the onion starts to soften.
Stir in the grated courgettes and butternut.
Cook until the vegetables are soft.
Remove from the heat.

Stir the lemon rind and half the ricotta through the vegetables.
Stuff this mixture into the cannelloni shells.

Spray a baking dish with non-stick cooking spray.
(The dish should be just large enough to fit all the cannelloni tubes in a single layer.)
Pour ½ the pasta sauce into the dish.
Lay the filled cannelloni tubes on the sauce.
Pour over the remaining sauce.
Top with the rest of the ricotta.

Bake at 200ºC for 25 minutes.
Serve with baby rocket on the side.

Cupboard love curry

Serves 4 : Very easy : Very quick

Ingredients
200gm green beans, chopped
2x400gm tins chopped tomatoes with onion and garlic
2 curry leaves
2 large Tblsp Korma curry paste
1-2 tsp Harrief (chilli) paste
80gm seedless raisins

1x400gm tin chickpeas, rinsed and drained
1x400gm tin mixed beans, rinsed and drained

4 Tblsp fat free natural yoghurt
4 tsp chopped coriander
4 Naan breads

Method
Spray a large saucepan with non-stick cooking spray.
Mix the tomatoes, the curry and chilli pastes together in the pan.
Add the curry leaves, raisins and green beans.
Simmer, covered, for about 15 minutes until the beans are tender.

Add the chick peas and mixed beans.
Allow to heat through thoroughly.

Warm the Naan breads.

Serve the curry topped with yoghurt and coriander, with the warm Naan bread on the side.


This is a wonderfully filling meal, which is so easy to prepare – if you don’t have any green beans you can use frozen peas instead.

Cauliflower and butternut curry

Serves 4 : Very easy : Quick

Ingredients
6 hard boiled eggs
1 onion, finely chopped
1 chilli, deseeded and finely chopped (optional)
1 tsp grated ginger
2 garlic cloves, crushed
2 Tblsp curry paste
1 med.butternut, cubed
1 cauliflower, broken into florets
1 x ±400gm can cannellini beans, rinsed and drained
1 x ±400gm can cherry tomatoes
2 Tblsp chopped coriander
2 Tblsp flaked almonds

Method
Spray a large pan with non-stick cooking spray.
Dry fry the onion for about 5 minutes until it begins to soften, then add the chilli, ginger and garlic.
Add the curry paste, butternut and cauli.
Stir everything round so that the vegetables get a curry coating.
Pour in the tomatoes and coriander and stir well.
Simmer, half covered, for 20 minutes, stirring occasionally.
Add the beans and stir.
Nestle the halved eggs in the sauce and simmer for another 5 minutes.

Serve garnished with flaked almonds, with poppadums on the side if desired.

Spaghetti Lazio

Serves 4 : Very easy : Quick

Ingredients
240gm spaghetti

6 rashers lean bacon, snipped into matchsticks
1 x ±400gm braai relish
1-2 chillies, finely chopped

4 Tblsp chopped parsley
4 Tblsp grated parmesan

Method
Cook the spaghetti according to the packet directions.
Drain and keep warm.

Spray a saucepan with non-stick cooking spray.
Dry fry the chillies for 3 minutes.
Add the braai relish.
Allow to simmer for 5 minutes.

Serve the sauce over the pasta.
Garnish with parmesan and parsley.

‘Braai relish’ is a uniquely South African product. It is basically chopped tomatoes and onions with some added herbs. If you can’t find it anywhere, use chopped tomatoes and onions and add a level tsp each of dried oregano and dried basil.

Vegetarian shepherd’s pie

Serves 4 : Very easy : Takes a little longer

Ingredients
400gm potatoes
1 onion, thinly sliced
4 stalks celery, finely sliced
2 cloves garlic, crushed
3 carrots, diced
100gm mushrooms, sliced
3 courgettes, diced
100gm green beans, chopped
150gm whole brown lentils
650ml vegetable stock
1 tsp dried thyme
3 Tblsp tomato paste
4 Tblsp grated mature cheese
Fresh chopped parsley

Method
Heat the oven to 200ºc.

Boil the potatoes in lightly salted boiling water until soft.
Drain well and mash.

Spray a saucepan with non-stick cooking spray.
Dry fry the onion, celery and garlic until they start to soften.
Add the carrots, mushrooms, courgettes and green beans.
Pour in the stock and the lentils.
Add the thyme and stir.
Cover with a lid and allow to simmer for 30 minutes, or until the lentils are really well cooked.
Stir through the tomato paste.

Spray a casserole dish (or 4 individual dishes) with non-stick cooking spray.
Pour the vegetable mix into the casserole dish(es) and top with the mash.
Sprinkle the cheese over the potato.

Bake at 200ºc for 15 minutes until the top is golden.
Garnish with fresh chopped parsley.

If you use red (split) lentils, the cooking time can be shortened by about 10 minutes.

Butternut and broccoli curry

Serves 4 : Very easy : Quick

Ingredients
1 onion, finely chopped
1 butternut, peeled and cut in chunks
250gm broccoli florets
300ml vegetable stock
1 x ±400gm tin chickpeas, drained and rinsed

1 – 2 Tblsp curry paste
6 cardamom pods, crushed
1 Tblsp mustard seeds
2 stalks lemon grass, bashed

4 poppadums

Method
Spray a pan with non-stick cooking spray.
Dry fry the onion until it starts to soften.
Add the curry paste, cardamom, mustard seeds and lemon grass.
Stir fry until fragrant.

Add the butternut, broccoli and stock.
Cover and simmer for ten minutes.

Add the chickpeas and allow to heat through.

Spoon the curry into bowls and serve with the poppadums.

Cook your poppadums in the microwave – lay them on kitchen paper in a single layer. 4 will take about 1 ½ minutes on high, depending on the power of the oven. Doing them this way saves on fat and dishes.

Udon noodles

Serves 4 : Very easy : Quick

Ingredients
240gm Udon noodles

1 onion, thinly sliced
6 courgettes, quartered lengthways
4 carrots, julienne
6 – 8 baby corn, quartered lengthways
100gm green beans, halved
½ red pepper, sliced
½ yellow pepper, sliced
1 baby cabbage, shredded

1 Tblsp miso paste
2 tsp rice wine vinegar
1 Tblsp sherry
2 Tblsp sesame seeds

Method
Cook the Udon noodles according to the instructions on the packet.
Drain and keep warm.

Mix the miso paste, vinegar, sherry and sesame seeds together.
Set aside.

Spray a wok with non-stick cooking spray.
Dry-fry the onion until it starts to soften but not colour.
Add the rest of the vegetables (except the cabbage) and stir fry for about 5 minutes.
Stir through the shredded cabbage and sesame/miso dressing.

Serve the vegetables on the noodles.


Udon noodles are rather like pasta. They are made from wheat flour, but not the Durham wheat flour used in pasta so they lack the yellow colour of pasta. Odon noodles cook easily, and the strands stay separate.

Chilli bean burgers

Serves 4 : Very easy : Quick

Ingredients
2 x ±400gm tins red kidney beans, rinsed and drained
2 slices fresh bread, crumbed
1 Tblsp mild chilli powder
1 Tblsp chopped coriander
1 Tblsp tomato paste
1 small egg, lightly beaten

½ cup fat free natural yoghurt
1 Tblsp lemon juice
Grated rind from ½ lemon
I Tblsp chopped coriander

Method
First, make the dressing:
Combine the yoghurt, lemon juice and rind and 1 Tblsp chopped coriander.
Mix well.
Set aside.

Roughly mash the kidney beans in a bowl.
Add the breadcrumbs, chilli powder, 1 Tblsp chopped coriander, tomato paste.
Mix together well.
Add the egg and stir well.

Shape the mixture into 8 patties (this is easier if you wet your hands first).

Spray a large frying pan with non-stick cooking spray, and place over heat.
When the pan is hot, add the patties.
Cook for 5 minutes each side, or until crispy on the outside and heated through.

Serve 2 patties per person, with the dressing and a crispy salad with avocado slices.

Basil and spinach pasta

Serves 4 : Very easy : Quick

Ingredients
240gm curly spaghetti
1 large onion, sliced
2 cloves garlic, crushed
1 medium butternut, chopped
6 small parsnips, sliced
½ cup veg stock
2 mild red chillies, finely chopped
1 x ±400gm tin chopped tomatoes
250gm spinach, roughly chopped
25gm basil leaves, chopped
4 Tblsp grated parmesan

Method
Cook the spaghetti in lightly salted boiling water until al dente.
Drain and keep warm.

Meanwhile, spray a pan with non stick cooking spray.
Dry fry the onion until it starts to soften.
Add the garlic, the chillies, the butternut cubes, the parsnips and the stock.
Simmer for 5 to 10 minutes until the butternut is cooked.

Now tip in the tomatoes and bring the pot back to the boil.
Stir through the spinach and basil and allow to wilt.

To serve. spoon the vegetables over the spaghetti and sprinkle with the parmesan.


The flavour of basil goes really well with spinach and butternut.

Bok choy fry

Serves 4 : Very easy : Quick

Ingredients
1 onion, sliced
1 tsp grated fresh ginger
200gm button mushrooms, chopped
4 carrots, julienne
4 courgettes, julienne
½ can chick peas, rinsed and drained
1 yellow bell pepper, chopped
150gm mung bean sprouts
4 bok choy, chopped

240gm rice

Method
Cook the rice in lightly salted boiling water until it is tender.
Drain and keep warm.

Spray a wok with non-stick cooking spray.
Dry fry the onion and ginger and allow the onion to soften.
Stir in the carrots, courgettes and mushrooms.
Add ¼ cup of water, cover and cook for 5 minutes.

Now stir through the chick peas and pepper.
Fold in the bok choy and allow to wilt.
Stir the bean sprouts through.

Serve with the rice.

Teriyaki sauce, soy and sweet chilli sauce all go well with this dish.

Tomato soup – my way

Serves 4 : Very easy : Quick

Ingredients
1 x 400gm tin tomatoes, pureed
1 large carrot, chopped
2 turnips, chopped
2 sticks celery, sliced
2 courgettes, chopped
150gm red lentils
50gm split peas
750ml veg stock
2 Tblsp mild curry paste
1 Tblsp chopped coriander

Method
Put everything in a saucepan.
Stir well.
Bring to a boil and then simmer, covered, for 30 minutes.
Add another 250ml stock if you want a thinner soup.
Taste. You may want to add a little sugar.

Serve with brown seed rolls.

Eggy veg

Serves 4 : Very easy : Quick

Ingredients
4 X-large eggs
1 onion, sliced
1 garlic clove, crushed
8 – 10 courgettes, chopped
8 mushrooms, chopped
8 – 12 asparagus spears, chopped
400gm new potatoes, thickly sliced
400gm cherry tomatoes, halved
±¼ cup veg stock

Fresh basil leaves

Method
Par-boil the potato slices.

Spray a large frying pan with non-stick cooking spray.
Dry fry the onions, garlic and courgettes until the onions begin to soften.
Add the stock.
Cover the pan and simmer for 5 minutes.

Add the mushrooms, asparagus, potatoes and tomatoes.
Cover and simmer for a further 5 minutes until the tomatoes start to pulp.

Make 4 ‘wells’ in amongst the vegetables, and crack an egg into each ‘well’.
Cover the pan again and cook until the eggs are cooked to your taste.

Scatter shredded basil over the top and serve with crusty bread, if you like.

The bread is really unnecessary because of the potatoes. There is a very large quantity of veg in this, so you may want to use 2 frying pans as I did. The photo shows 2 servings.

Anthony Rolley’s chickpeas

Serves 4 : Very easy : Very quick

Ingredients
2 x 350gm tins chickpeas, rinsed and drained
400gm baby spinach
6 slices back bacon, all visible fat removed, sliced
1 onion, thinly sliced
2 cloves garlic, crushed
1 x 400gm tin chopped tomatoes
2 Tblsp balsamic vinegar

Method
Spray a large pan with non-stick cooking spray.
Dry fry the onion and bacon strips until the onion starts to soften.

Add the chickpeas, tomatoes and balsamic vinegar.
Bring to a boil.
Pile the spinach on top, reduce heat, and cover with a lid.
Allow the spinach to wilt – takes about 5 minutes.

Fold the wilted spinach through the chickpeas and serve.

Veg pasta

Serves 4 : Very easy : Quick

Ingredients
240gm pasta spirals
2 carrots, chopped
4 courgettes, chopped
2 cups broccoli florets
1 – 2 x 400gm tins chopped tomatoes
60gm strong cheese, grated

Method
Put the pasta on to cook in lightly salted boiling water (use a large saucepan).
Once the pasta is nearly al dente, tip in the carrots, courgettes and broccoli.
Continue to simmer for five minutes.

Drain the pasta and vegetables and return to the saucepan.
Tip in the tomatoes and stir well.
Place back on the stove top to heat through.

Serve with the grated cheese and a good grind of black pepper

Barley risotto

Serves 4 : Very easy : Quick

Ingredients
140gm pearl barley
4 leeks, sliced
2 stalks celery, sliced
1 medium butternut, peeled and cut in chunks
2 carrots, chopped
100gm button mushrooms, chopped
1 head broccoli, broken into florets
1 – 2 cups vegetable stock (more if necessary)
2 tsp dried thyme

Grated parmesan and sunflower seeds to serve

Method
Spray a large frying pan with non-stick cooking spray.
Dry fry the leeks and celery until they begin to soften.
Sprinkle over the thyme.
Add the carrots, butternut and mushrooms and cook for a further 3 minutes or so.

Tip in the barley and ½ cup of stock, stir well to combine.
Continue cooking and stirring, adding more stock a little at a time.
Once all the stock is in, nestle the broccoli florets in the pan.
Cover and continue to simmer gently for 20 minutes, stirring occasionally.

Serve garnished with freshly grated parmesan and sunflower seeds.

Check that the barley is tender, and make sure there is enough moisture in the pan. A risotto should be smooth and creamy when it’s ready.

Potato pea omelette

Serves 4 : Very easy : Quick

Ingredients
6 eggs
250gms potatoes
2 leeks, sliced
200gm frozen peas
200gm cherry tomatoes, halved
60 gm strong cheese, grated
2 tsp dried sage

Method
Peel the potatoes and cut in slices.
Microwave, steam or boil for about 10 minutes.
Microwave, boil or steam frozen peas for about 3 minutes.
Drain the potatoes and peas well.

Beat the eggs with the sage and a little salt and pepper.
Heat the grill.

Spray a medium sized frying pan with non-stick cooking spray.
Dry fry the leeks until they begin to soften.
Add the tomatoes, potatoes and peas.
Pour over the beaten eggs.
Cook for 8 – 10 minutes until the bottom is well set and browned.

Sprinkle the grated cheese over the top and finish off under the grill.

Slide the omelette out of the pan onto a wooden cutting board.
Cut in quarters and serve with a green salad.

Asparagus pasta

Serves 4 : Very easy : Quick

Ingredients
240gm pasta quills
200gm green asparagus, chopped
250gm button mushrooms, chopped

250gm fat free cottage cheese
1 – 2 Tblsp mint sauce
1 clove garlic, crushed
2 Tblsp grated parmesan

Method
Cook the pasta in lightly salted boiling water for 15 minutes.
Add the mushrooms and asparagus and cook for a further 5 minutes.
Remove from heat and drain.

Beat the garlic, mint sauce, parmesan and cottage cheese together.

Stir the cheese mixture through the slightly cooled pasta.
Serve with a fresh green salad.

Spicy chickpeas with pecan sauce

Serves 4 : Very easy : Quick

Ingredients
2 large aubergines, peeled and sliced lengthways (±1cm)
1 onion, chopped
1 red chilli pepper, cleaned and thinly sliced
2cm root ginger, peeled and grated
1 tsp ground cumin
1 tsp cinnamon
1 tsp ground coriander
1 ±400gm tin chopped tomatoes
1 ±400gm tin chick peas, rinsed and drained
1 Tblsp lemon juice

1 cup natural fat free yoghurt
30gm chopped pecan nuts
1 clove garlic, crushed
1 Tblsp chopped fresh coriander

Method
Combine the yoghurt, pecans, garlic and chopped fresh coriander. Set aside.

Lay the aubergine slices in a large pan with a cup of water.
Simmer until the slices turn transparent.
Drain and keep warm.

Spray a large pan with non-stick cooking spray, and put on to heat.
Dry fry the onion, chilli, garlic and spices until the onion starts to soften.
Add the tomatoes, chick peas and lemon juice.
Cover and simmer for 10 minutes.

Arrange a bed of aubergine slices on each of four plates.
Spoon over the spicy chick peas.
Top with the pecan dressing.

Veg tagine

Serves 4 : Very easy : Quick

Ingredients
2 onions, thinly sliced
1 tsp ground coriander
1 tsp ground cumin
½ - 1 tsp cinnamon

1 large aubergine, chopped
4 courgettes, sliced
2 large carrots. sliced
1 x 440gm tin chopped tomatoes
1 x 440gm tin butterbeans, rinsed and drained
1 cup frozen peas
500ml veg stock
¼ cup raisins

240gm couscous
Fresh chopped coriander to garnish

Method
Spray a large pan with non-stick cooking spray and put on to heat.
Dry fry the onions until they start to soften.
Add the spices and stir until fragrant.
Now add all the prepared veg, the stock and raisins.

Simmer, covered, for 15 minutes.

While that is bubbling away, make up the couscous according to the directions on the packet.
Do NOT add butter, but feel free to add whatever spices and herbs you like – fresh mint, basil, coriander.

Serve the tagine next to the couscous.
Garnish with fresh chopped coriander.